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Nutrition By Mia

CBS Las Vegas NOW: National Breakfast Month

October 7, 2020

La Victoria Salsa, Spiceology, Veestro, S&W Beans

It’s National Breakfast Month! Today on CBS Las Vegas NOW, I shares tips on how to make your breakfast more nutritious and delicious with sweet and savory options.

Tip 1: Use spices to flavor your meals

My first healthy breakfast tip is to utilize spices to flavor your meals instead of salt. My customizable egg cups are perfect for busy weekday mornings. Simply add eggs, veggies, cheese, milk & spices to a large mixing bowl. I used the salt-free spice blends by Spiceology which come in 13 innovative varieties including Everything Bagel and Chile Margarita which add flavor and deliciousness without the sodium. Transfer to muffin cups and bake for about 18 minutes at 375 F. Reducing your sodium intake can support healthy blood pressure, heart health and reduce your risk of kidney disease.

Tip 2: Use low calorie flavor agents

Salsa also adds a lot of flavor for not a lot of calories and great for savory breakfasts like egg dishes and breakfast burritos. My egg and salsa breakfast sandwiches can be made in one skillet and come together in minutes. Add two beaten eggs to a small skillet over medium heat. Dip both sides of your bread slices into the eggs, cook until the eggs are set and flip, then add your cheese, spinach and salsa. I am using the Thick and Chunky Salsa by La Victoria who makes delicious flavorful jarred salsa, taco and enchilada sauces you can find it in most major grocers including Vons, Smart & Final and MegaMexGrocer.com. It adds robust flavor and just the right heat. Fold your bread slice over and you have your one pan 2-minute breakfast sandwich.


Tip 3: Boost your breakfast with beans.

My next tip is to add a boost of nutrition to your breakfast and beans are a nutritious & affordable addition. While we typically think of them in savory dishes like breakfast burritos, I love using them in sweet recipes as well! Add a half-cup of mild-tasting chickpeas to smoothies for a boost of satisfying plant protein and filling fiber that even your kids won’t be able to taste. Beans are a nutrition powerhouse supplying several vitamins and minerals including folate, potassium, magnesium and iron. They are also low in fat and provide high quality slow digesting carbohydrates that will provide steady energy until lunchtime. Another fun way to use beans at breakfast is in pancakes. My white bean protein pancakes are made with only 4 ingredients –pancake mix, eggs, banana and 1 can of S&W White beans. Blend until smooth, cook into pancakes and serve with your fruit of choice.

Tip 4: Go plant-based

Finally I shared a plant-based breakfast options for busy mornings when you need something quick and easy. Veestro makes fully prepared, 100% plant-based meals delivered to your door anywhere in the US with contactless delivery. No chopping, cooking or cleaning required. Just Heat and EAT. My favorite is the oatmeal breakfast pie made with apples, sweet potato and cinnamon. You can order them at Veestro.com.

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Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥 Pean Chia pudding 3 ways 🍫🥜🍓🌱🍍🥥

Peanut Butter Chocolate, Strawberry Matcha & Tropical Pineapple! @BobsRedMill chia seeds are a nutrient powerhouse containing ✔️omega-3 fats, ✔️fiber, ✔️iron & ✔️plant-based protein. Because of their high fiber content, they absorb ~10 times their weight in liquid which contributes to satiety. Which one do you want to try? ✨Recipe deats below👇 #chiapudding #plantprotein #fiber #omega3fats #nutritionbymia

What you’ll need:
FOR THE BASE:
3 tbsp chia seeds
1 tbsp maple syrup
3/4 cup liquid of choice (I used almond milk & coconut milk)

ADD-INS:
💕PB chocolate: 1 tbsp pb, 1 tbsp peanuts, 1 tsp chocolate chopped, 1 tsp cacao powder
🍓Strawberry Matcha: 1 tsp matcha powder, 1/4 cup sliced strawberries, 1/4 cup mashed strawberries
🍍Tropical pineapple: 2 tbsp coconut flakes, 1/4 cup diced pineapple, 1/4 cup mashed pineapple

What to do:
🍫For PB chocolate: whisk together base ingredients and cacao powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with pb and top with remaining chia pudding. Serve with peanuts & chocolate.

🍓For strawberry matcha: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed strawberries and top with remaining chia pudding. Serve with sliced strawberries.

🍍For tropical pineapple: whisk together base ingredients and matcha powder in a medium bowl and allow it to sit for 5 minutes. It should begin to form a gel. Give it another stir and place in the fridge overnight. Transfer half the chia pudding to a parfait glass, top with mashed pineapple and top with remaining chia pudding. Serve with sliced pineapple and coconut flakes.
Plant-based toast 6 ways for sweet + savory lovers Plant-based toast 6 ways for sweet + savory lovers 🍞✨I topped @littlenorthernbakehouse organic GF bread made with whole grains & seeds with different combinations of plant protein + produce. Which one do you want to try? Combos below 👇below.#toast6ways #plantbased #vegan #nutritionbymia

🍌PB Banana: 1 tbsp natural no added sugar PB topped with sliced bananas & low sugar granola
🥑Chickpea avocado: 1/2 sliced mini avocado topped with roasted chickpeas & everything bagel seasoning
🫐Mixed berry: 2 tbsp vanilla coconut yogurt + fresh blueberries, raspberries & strawberries
🍅Mediterranean: 2 tbsp hummus + chopped cherry tomatoes, cucumber & kalamata olives
🍍Tropical: 2 tbsp coconut yogurt + fresh pineapple & coconut flakes
💕Beet & radish: 2 tbsp beet hummus + sliced radish
Snack box 6 ways ✨Try these diff combos for when Snack box 6 ways ✨Try these diff combos for when you are craving ✔️sweet, 🥑savory, ✔️low carb, ✔️vegan & more. Which one do you want to try? 🥒🥕🫐🍓Breakdown below. #snackbox #snackbox6ways #nutritionbymia

🍓Sweet & savory: cucumber spears with hummus, kalamata olives & stawberries.
🫐Sweet: low fat vanilla Greek Yogurt with low sugar granola & blueberries.
🍅Savory: mini pickles, mozarella cheese cubes, cherry tomatoes & marcona almonds.
🥒Low carb: cherry tomatoes, cucumber coins, salami, fresh mozarella.
🥕Vegan: rainbow carrots with hummus & @hippeas_snacks vegan white cheddar organic baked chickpea puffs which are GF & have 4 g of plant protein & 3 grams of fiber.
🍳Breakfast for snack: egg, roasted potatoes & bacon or turkey bacon.
Tune in TODAY to @8newsnow @lvnowtv for more healt Tune in TODAY to @8newsnow @lvnowtv for more healthy spring recipes 🌸🌷including plant-based meal & snack ideas & low sugar desserts ✨🍋🍊🥑#springcleaning #healthyspring #lasvegasnow #nuritionbymia
It’s snack o’clock with @SimpleMill’s NEW Or It’s snack o’clock with @SimpleMill’s NEW Organic Seed Flour Crackers from @Amazon ✨ made with sunflower, flax and pumpkin seeds which add ✔️fiber, ✔️plant-based iron & ✔️vitamin E important for brain & skin health. 🌻I topped these light & flaky crackers with sweet & savory whole food ingredient toppings like avocado, hummus, smoked salmon & olives. 🥑🍯🍌🧀🥓Which one do you want to try? Combo breakdown below 👇#PowerToTheSeed #SimpleMillsPartner #BeYourBrightest #sponsored #Nutritionbymia 

🍌Original Seed Flour Crackers, almond butter & banana
🫐Original Seed Flour Crackers, coconut yogurt, blueberries & honey
🍅Everything Seed Flour Crackers, fresh mozzarella, cherry tomatoes & fresh basil
🌿Everything Seed Flour Crackers, smoked salmon, red onion, almond milk cream cheese & fresh dill
🥑Garlic & Herb Seed Flour Crackers, avocado & bacon bits
🫒Garlic & Herb Seed Flour Crackers, hummus, kalamata olives & fresh parsley
Today on FOX Denver I share my healthy recipes & e Today on FOX Denver I share my healthy recipes & eating tips for spring 🍊🌸🌷including seasonal beverages, meals & snacks with staying power.✨Catch my tips on @fox31denver & nutritionbymia.com. #healthyspring #seasonaleats #nutritionbymia

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